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Journal of Strength and Conditioning Research Publish Ahead of PrintDOI: 10.1519/JSC.0000000000002524 Resisted Sprints in Varsity Level Sprinters - Page 1
Moderate Load Resisted Sprints Do Not Improve Subsequent Sprint Performance in Varsity 1
Level Sprinters 2
3
Kyle M.A. Thompson1, Alanna K. Whinton1, Shane Ferth1, Lawrence L. Spriet1, Jamie F. Burr1 4
5
1Human Health and Nutritional Sciences, University of Guelph, Guelph, Canada 6
7
Corresponding Author 8
Jamie F. Burr 9
University of Guelph, HHNS 10
ANNU, 50 Stone Road East 11
Guelph, ON, Canada, N1G 2W1 12
Tel: 1-519-824-4120 ext. 52591 13
Fax: 1-519-763-5902 14
Email: [email protected] 15
16
This research was supported by a Mitacs Accelerate grant, in collaboration with the Speed River 17
TFC. (IT08409) 18
19
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Abstract 20
Resisted sprint training (RST) is commonly used for performance enhancement in athletics and 21
team sports to develop acceleration ability. Evidence suggests that RST may be effective as a 22
short-term intervention to improve successive sprints. While these improvements have been 23
measured in team sport athletes, limited research has considered the acute effects of RST training 24
in sprint-trained athletes. Therefore, the aim of the current study was to determine if performing 25
RST with varsity level sprinters using sled-equivalent resistive loads of ~45% body mass results 26
in a potentiation effect, leading to improvements in subsequent maximal sprint performance over 27
0-5 m and 0-20 m. Competitive sprinters (n=20), were randomly assigned to perform a pre/post 28
maximal 20 m sprint separated by either 3 resisted (RST group) or un-resisted (URS group) 29
sprints. The RST or URS protocol was performed on four occasions separated by at least 7 days. 30
No significant differences were observed between the RST and URS groups comparing changes 31
in sprint times over 0-5 m (URS ∆ = <0.01 s ± 0.03 s, RST ∆ = <0.01 s ± 0.03 s) and 0-20 m 32
(URS ∆ = 0.013 s ± 0.04 s, RST ∆ = <0.01 s ± 0.04 s). We conclude that resisted sprints using 33
sled equivalent loads of 45% body mass are ineffective at inducing a potentiating effect on 34
subsequent sprint performance in varsity level sprinters. In this population of trained athletes, 35
greater loads may be necessary to induce a potentiating effect. 36
37
Keywords: sled training, sled towing, potentiation, 1080 Sprint, horizontal power, acceleration 38
39
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INTRODUCTION 40
The ability to accelerate is essential for athletic performance in both individual and team sports 41
(3). Sprint acceleration is a result of both horizontal and vertical power production, which can be 42
increased through changes in sprint mechanics (21) or by increasing lower limb muscle 43
mass/strength (1,26). These modifiable characteristics are, therefore, targeted by coaches aiming 44
to improve acceleration ability. Contrast training and resisted sprint training (RST) emphasize 45
the use of these types of specific strengthening exercises, which can ultimately improve 46
horizontal power production, leading to enhanced acceleration. 47
48
Contrast training involves a muscular overloading exercise, which precedes an outcome exercise 49
such as sprinting, jumping, or throwing (23). Heavy back squats (>90% 1 repetition maximum 50
(RM)) and depth jump exercises are most commonly employed as overloading stimuli and are 51
believed to elicit a post-activation potentiation response (11,25). Post-activation potentiation is a 52
physiological phenomenon believed to cause myosin regulatory light chains to become 53
phosphorylated, leading to an increased sensitivity of actin and myosin to calcium, which 54
theoretically allows for greater strength and speed performance (11,25). Whether it be related to 55
the effects of post-activation potentiation, or another performance-enhancing mechanism, 56
improved sprint performances have been reported following overload exercises (16). Resisted 57
sprint-training (i.e. sprinting while pulling a weighted sled) can be considered an acceleration 58
specific contrast training protocol because it offers the ability to overload muscles in similar 59
positions required during an unloaded acceleration, without significantly altering sprint 60
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mechanics (22). This specificity is vital to improving outcome exercise performance (unloaded 61
sprinting), as performing a conditioning exercise that uses similar joint angles to the outcome 62
exercise results in the greatest transfer effect (7,11,20). Resisted sprint training studies lasting 4 – 63
8 weeks (2,15,17,18,27) have reported changes in stride length, stride frequency and ground 64
contact time, while acute responses to resisted sprints such as increases in horizontal force 65
production have been demonstrated (14). 66
67
Few studies have examined the potentiating effect of resisted sprints in highly-trained subjects, 68
and of those that exist, protocol variations such as: running surface, harness attachment site, 69
temporal pattern of data collection within athletes’ training season, measurement error, and 70
subject characteristics contribute to inconsistent outcomes within and between studies. Two 71
recent investigations using trained rugby athletes have shown improvements in sprint 72
performance after very heavy resisted sprints (24,30). Improved sprint performance in these 73
studies contrasts with an earlier study by Whelan et al. (28), who found no enhancement in sprint 74
performance following moderate load resisted sprints (25-30% body mass) in physically active, 75
but non-specifically trained men. Comparing these studies, the difference in outcome may be 76
attributed to the resisted sprint load or subject variability due to the subject’s training status. In 77
the study by Whelan et al., which used lighter loads (26), the inter-trial and inter-individual 78
variability of the participants may have masked performance benefits. That is, a true effect of 79
moderate-load sprinting (if it occurred) may have been undetectable, owing to the large 80
variability about the mean changes. This is particularly likely in un-trained runners who would 81
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have a relatively high variability that may overshadow small, but potentially meaningful changes 82
in sprint performance. Alternatively, the heavy resisted sprint loads used by Seitz et al. (24) and 83
Winwood et al. (30) of 75% body mass may be necessary to induce changes in sprint 84
performance. Although, it is unclear if this load is universally required to elicit a potentiation 85
response in all subjects, or if it is only appropriate for rugby union athletes, who train for the 86
specific demands of a strength-dominant sport. If the resisted sprint load necessary to induce a 87
potentiation effect is dependent on the subjects’ training focus, it is possible that lighter loads 88
may be suitable in populations that focus more on speed of movement, such as sprinters. 89
Additionally, recent work by Jarvis et al. (13) has shown that a lighter load of ~50% body mass 90
was effective at improving subsequent sprint performance in varsity level team sport athletes. 91
92
Therefore, with a group of highly trained sprinters, it was hypothesized that inter-sprint 93
variability would be extremely low, allowing any observed changes in performance to be 94
attributed to the resisted sprint intervention. A small, but meaningful, change in sprint 95
performance was expected following the moderate load (~45% body mass sled equivalent load) 96
resisted sprint intervention, as recent work has shown improvements in sprint performance 97
following similar loads. 98
99
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METHODS 100
Experimental Approach to the Problem 101
A randomized control experimental design with an un-resisted sprint control group (URS, n=10) 102
and intervention group (RST, n=10) was used to determine the post-exposure effects of resisted 103
sprint-training on subsequent 0-5 m and 0-20 m sprint performance. Inter-sprint variance of the 104
subjects was initially determined, to ensure changes in performance could be confidently 105
attributed to the intervention. Testing of both the URS and RST subjects was conducted during 106
the subjects’ competitive season to ensure high-level performances during all trials. Subjects 107
were randomly assigned to either the URS or RST group for four testing sessions. In order to 108
evaluate the effectiveness of a moderate resistive load (~45% body mass sled equivalent load) 109
the resistive loading parameters of the 1080 Sprint device used in the current study were 110
mathematically matched based on previous work (19). The mathematical matching of the 1080 111
Sprint resisted load to a sled equivalent load was necessary, as the 1080 Sprint resistance is not 112
dependent on sprint surface coefficient of friction, is unidirectional (horizontal) and remains 113
constant during the entire sprint duration. 114
115
Subjects 116
Twenty track and field sprinters (male=11, female=9) who had previous experience with 117
resistance training, sprint-training, and resisted sprint-training using traditional weighted sleds 118
were recruited for the study (age = 20 ± 2 years, female body mass = 59 ± 6 kg, male body mass 119
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= 76.1 ± 7.8 kg) (Table 1). Subjects were excluded if their primary indoor track event was ≥300 120
m. In addition to the acceleration training days during which data was collected, subjects 121
completed 2-3 resistance training sessions, one maximal velocity sprint session, and one work 122
capacity sprint session per week. This additional training was consistent among all subjects. The 123
protocol was approved by the research ethics committee at the sponsoring university, and written 124
informed consent was obtained from all subjects prior to testing. 125
[INSERT TABLE 1. HERE] 126
Procedures 127
1080 Sprint Resistance and Data Collection Tool 128
All data was recorded using a 1080 Sprint device (1080Motion, Sweden), which uses a robotic 129
flywheel resistance and simultaneously records velocity, power, horizontal force, distances and 130
time. The error of the 1080 Sprint has previously been examined and is low across all 131
measurements (velocity error = ± 0.5%, distance error = ± 5 mm, force error = ± 4.8 N) (4). 132
Subjects attached a harness to their waist from which a tether cord was run to the 1080 Sprint 133
device. Baseline and final sprints were measured using the “isotonic” function of the 1080 Sprint 134
with the minimum functional load of 1 kg, which is required to maintain tension on the cord. 135
Given that a minimal resistive load is required for the device to function and this is the first study 136
to simultaneously use the 1080 Sprint as a training and data collection tool, we performed fifty 137
sprint trials while measuring 0-10 m, 10-20 m and 20-30 m splits concurrently with a Freelap 138
timing system (Freelap, California, USA), a Stalker Pro II Radar system (Applied Concepts, 139
Texas, USA) and the 1080 Sprint (1080Motion, Sweden) to determine the similarity between 140
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each timing device. This comparison was performed to allow for sprint times obtained using 141
timing gates or radar timing systems to be compared to the sprint times obtained in the current 142
study. 143
144
Determining Population Variability 145
Thirty unloaded sprint trials were used to determine typical inter-sprint variability within a 146
varsity level sprint-trained subject. Subjects performed 3 maximal 20 m sprints from sprint 147
blocks, in track spikes, on an indoor polytan track surface, with outcomes measured using the 148
1080 Sprint device. Data was stored online for later analysis. This protocol was performed on 149
two separate days to determine individual within and between day inter-sprint variation. 150
Testing Protocol 151
Subjects performed five maximal 20 m sprints. The first was used as the baseline sprint, 152
following which, subjects in the RST group performed three resisted sprints (Sprint 2 - Sprint 4), 153
while subjects in the URS group performed three un-resisted sprints. Sprint 5 was the final sprint 154
and was un-resisted for both groups. A minimum of 3 min was given between each sprint to 155
ensure full recovery while not exceeding the 10 min time span in which an acute performance 156
enhancing effect is likely to be observed following a potentiating stimulus (29). Subjects 157
performed either the RST or URS protocol on four separate occasions to account for daily 158
fluctuations in performance. 159
160
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Statistical Analysis 161
Pearson correlations and the coefficient of variation (CV) was used to compare and characterize 162
the difference between the 1080 Sprint, Freelap and Stalker Pro II Radar timing systems. A 163
factorial 2(Group) x 2(Test) x 4(Day) repeated measures ANOVA was used to compare baseline 164
and final sprint times for the RST and URS groups. A t-test was used to compare both the 165
changes in step rates and changes in average horizontal force production. An alpha level of 166
p<0.05 was selected, a priori. As previously stated, a magnitude-based inferences approach was 167
concurrently used to account for changes in performance which may have been missed using 168
null-hypothesis testing. The CV of the testing population was determined using a sub-group of 169
sprinters as described above, and the smallest worthwhile change (SWC) in performance was 170
determined for 5 m and 20 m sprints using 0.2 of the group standard deviation (12). Results are 171
presented as mean ± SD. 172
173
RESULTS 174
Sprint times obtained using the 1080 Sprint, Freelap and Stalker Pro II Radar timing systems 175
were practically identical (Table 2). No significant changes in sprint times over 0-5 m (∆ URS = 176
-0.003 s ± 0.03 s, RST ∆ = 0.0008 s ± 0.03 s, p=0.63) or 0-20 m (URS ∆ = -0.01 s ± 0.04 s, RST 177
∆ = -0.003 s ± 0.04 s, p=0.33) were observed in either the RST or URS groups (Figure 1). No 178
changes in step rate (0-5 m p=0.32, 0-20 m p=0.20) or average horizontal force production (0-5 179
m p=0.28, 0-20 m p=0.56) were observed over 0-5 or 0-20 m following the RST intervention. 180
Average individual CV was 1.82% (~0.02 s) at 0-5 m and 1.19% (~0.04 s) over 0-20 m. The 181
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SWC in performance for 0-5 m was 0.01 s and it was 0.03 s over 0-20 m. The mean group 182
change in performance did not exceed the SWC after performing the RST intervention over 0-5 183
m or 0-20 m. Therefore, RST using moderate loads did not improve post-exposure sprint 184
performance in highly trained sprinters after being analyzed using a null-hypothesis or 185
magnitude-based inferences statistical approach. 186
[INSERT TABLE 2. HERE] 187
[INSERT FIGURE 1. HERE] 188
DISCUSSION 189
We sought to examine whether resisted sprints using a moderate load could induce a 190
performance enhancing effect in sprint-trained subjects over 0-5 m and 0-20 m. The methods 191
were designed such that inclusion criteria selected for highly trained sprinters to minimize 192
between-sprint variation and all testing was performed during the subjects’ competitive season to 193
ensure maximal effort during all trials. Trials were completed at an indoor training facility on a 194
high quality polytan track surface, limiting extraneous and variable environmental factors. 195
Additionally, a 1080 Sprint device was employed for resistive loading and sprint characteristic 196
measurement, which improves future replicability and ensures all resistive loads remained 197
constant. Since the 1080 Sprint is controlled electronically using a robotic flywheel system, the 198
resistance applied during the sprint is highly reliable and quantifiable; as opposed to weighted 199
sleds wherein the resistive load can change substantially depending on the coefficient of friction, 200
which varies with the track surface, sled runner quality, and sled velocity (19). Finally, in 201
addition to the study criteria meant to reduce these limitations, a parallel magnitude-based 202
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statistical approach was included as a form of analysis. The use of this approach has become 203
increasing popular in the field of sport performance research, as it is not biased by statistical 204
power and allows for subjects within a population to be assessed individually against both their 205
own previous performances and a predetermined “meaningful” change (5). A strong argument 206
for the use of this analysis when examining highly trained subjects who may expect to see 207
relatively small changes as a result of an intervention has been made previously (5,10,12). 208
209
A major strength of the current study was the highly-trained nature of the participants. With an 210
average individual CV over 5 m and 20 m sprints of less than 2%, subjects repeatedly achieving 211
sprint times within 0.04 s. Thus, even if a small effect occurred, it would have been detected. 212
This consistency is similar to the variation (~2%) seen in professional athletes used in other 213
training studies (8) and is an essential quality often neglected in the field of sprint research which 214
allows outcomes to be confidently attributed to the intervention under examination. No 215
performance enhancing effect was observed following the RST intervention over 0-5 m or 0-20 216
m. Step rate and horizontal force production were further analyzed to characterize sprint 217
characteristics. As expected, based on the lack of change in sprint times, no changes in either 218
step rate or force production was observed. This outcome is consistent with the results of Whelan 219
et al. (28) who showed no acute enhancement of sprint velocity after performing resisted sprints 220
in physically active men using a slightly lighter load of 25-30% body mass. Therefore, even 221
when ensuring consistent loading parameters, using subjects with low inter-sprint variability and 222
analyzing data with a statistical approach specifically designed to evaluate changes in this type of 223
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scenario, we do not observe changes in sprint performance following moderate load resisted 224
sprints (~45% body mass sled equivalent load). 225
226
The lack of change in sprint performance following the current intervention may suggest that a 227
greater resistive load is necessary to induce an acute potentiation effect. Although the resisted 228
sprint literature has historically refrained from using resistive loads greater than ~40% body 229
mass due to the belief that heavy loads may negatively impact sprint mechanics, two recent 230
studies have assessed the performance enhancing ability of resistive sprint with loads as high as 231
150% body mass (24,30). Both studies reported improvements in sprint times over 15-20 m after 232
performing weighted sled sprints with ~75% body mass loads but decrements in sprint 233
performance when using loads of 125% and 150% body mass (24,30). Both groups also used 234
trained rugby athletes as their subjects, making it plausible that the 75% body mass loads were 235
optimal for this population due to the strength-oriented nature of their training. A previous 236
investigation of post activation potentiation suggests that stronger individuals (1 RM squat >160 237
kg) have a greater improvement in vertical jump performance (+4.01%) compared with those 238
who had a 1RM squat of < 160 kg (+0.42%) following a potentiating protocol (9). This suggests 239
that subjects must have a specific baseline strength to benefit from a potentiating protocol, and 240
was a rationale for our hypothesis that lighter loads may yet be effective for sprinters, who 241
possess explosive power, but are not typically defined as strength-based athletes per se. 242
243
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While strength status may play a contributing role in potentiation ability, new research focusing 244
on determining optimal loading parameters for maximal horizontal power may provide an 245
alternative perspective. Using both recreational and elite level sprinters, Cross et al. (6) very 246
recently demonstrated that both populations produced maximal horizontal power at resistive 247
loads of ~80% body mass. If these loads consistently allow subjects of various athletic 248
backgrounds to achieve maximal horizontal power, perhaps the potentiating effect seen by 249
Winwood (30) and Seitz et al. (24) was a result of their subjects performing sprints in this 250
optimal zone, rather than their strength status. This would indicate that performing resisted sprint 251
training as a potentiation technique requires athletes to use loads of ~80% body mass, or more 252
specifically, loads which allow the individual to produce maximal horizontal power. To 253
accommodate both potential explanations of how resistive sprint loads of ~80% body mass 254
improve sprint performance, future research should incorporate strength testing into their design 255
to categorize subjects based on strength levels while additionally monitoring whether subjects 256
are producing their maximal horizontal power. 257
258
Sled equivalent resisted sprint loads of ~45% body mass using a 1080 Sprint do not elicit an 259
immediate performance enhancing effect in varsity level sprinters. Athletes with highly 260
reproducible results, such as the sprint-trained athletes used in the current investigation, offer the 261
greatest chance of observing small, but meaningful, alterations in performance and are 262
recommended for future investigations in this area. Future research should also determine 263
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whether performing resisted sprints with a load that allows subjects to achieve maximal 264
horizontal power is the determining factor when desiring a performance enhancing effect. 265
266
PRACTICAL APPLICATIONS 267
Sprint-trained athletes are capable of highly reproducible results, and are thus optimally suited 268
for examining potentially small changes in sprint performance. The results did not support the 269
hypothesis, that a potentiation effect would be observed following resisted sprints with moderate 270
loads. Therefore, it is not recommended that coaches use these loading parameters (45% body 271
mass sled load) as an acute performance enhancing method. Findings from Jarvis et al. (13) 272
currently suggest that a minimal load of 50% body mass should be considered if trying to 273
structure resisted sprints within the warm-up to acutely enhance sprint performance during 274
competition. We also showed that the 1080 Sprint device can be used as a reliable timing system 275
while simultaneously being used as a training tool. The 1080 Sprint is therefore, a viable 276
research and training tool for researchers and coaches to accurately control resisted sprint 277
training loads while measuring other commonly evaluated sprint characteristics such as sprint 278
time, horizontal force production, step rates, sprint velocity and horizontal power. 279
ACKNOWLEDGEMENTS 280
The authors thank the athletes who participated in the study and the coaches for their time. This 281
study was supported by a Mitacs Accelerate grant, in collaboration with the Speed River TFC 282
(IT08409). The authors declare no conflict of interest. 283
284
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Resisted Sprints in Varsity Level Sprinters - Page 1
Table 1. Subject Characteristics within the Resisted Sprint Training and Un-Resisted Sprint groups.
Subject Characteristics RST URS Age (y) 20.6 ± 2.3 19.7 ± 1.6 Number of Subjects M/F
6 / 5
5 / 4
Mass M/F (kg)
75.4 ± 8.7 / 61.2 ±4.4
75.4 ± 8.7 / 58.8 ± 7.3
Best time over 60m M/F (s)
6.75 - 7.24 / 7.59 - 7.77
6.87 - 7.19 / 7.62 - 8.04
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Resisted Sprints in Varsity Level Sprinters - Page 2
Table 2. Comparative sprint analysis between 1080 Sprint, Freelap timing gate system and Radar system.
0-10m 10-20m 20-30m
Freelap - 1080 Sprint
Pearson Correlation 0.87 0.99 0.98 Coefficient of Variation %/s
4.75 (0.002s)
2.03 (0.003s)
2.19 (0.007s)
Radar - 1080 Sprint
Pearson Correlation 0.87 0.94 0.99 Coefficient of Variation %/s
5.11 (0.015s)
4.32 (0.008s)
1.51 (0.002s)
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Resisted Sprints in Varsity Level Sprinters - Page 1
Figure 1. Changes in Sprint Time Over 0-5m and 0-20m
Individual differences between baseline (Sprint 1) and final (Sprint 5) sprint times over 5 m (a.) and 20 m (b.). Individual points represent an average change in sprint time for subjects over the four trials with error bars representing individual SD. A meaningful change in performance was determined to be 0.01 s over 0-5 m and 0.03 s over 0-20 m.
-0.0
8-0
.06
-0.0
4-0
.02
0.00
0.02
0.04
0.06
0.08
INDIVIDUAL 5m PRE/POSTU
RS
Sub
ject
sR
ST
Sub
ject
s
-0.1
0-0
.08
-0.0
6-0
.04
-0.0
20.0
00.0
20.0
40.0
60.0
8
UR
S S
ubje
cts
RS
T S
ubje
cts
INDIVIDUAL 20m PRE/POSTa. b.
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